4 x 3 min AMRAP, rest 2 min

A.
10 DB hang clean & jerk (alternating)
10 Box jump

B.
10 DB snatch (alternating)
10 Burpee

For time

50 GHD Sit ups
50 DBL KB Front Squat
50 DBL KB STOH
50 GHD Hip extentions

KB Weight
Men 2x20kg
Ladies 2x12kg

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OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Alt. Wrist Push-Ups
10 Alt. 90-90 Good Morning Hip Rotations
10 Glute Bridge-Ups
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets-

14 Min AMRAP

150 Double Unders
21 Sumo Deadlift High Pull 42.5/30kg
14 Front Rack Lunge
7 Strict HSPU
3 sandbag over shoulder 60/45kg
can scale ti kHSPU

Practice 30 - 60min skills of your choice.

Jumping Squat: 10 rep
Mt.Climb: 10 rep
Burpees: 10 rep
Plank: 20 sec
Step up: 10 rep
(Before going to the next workout, take a 20 seconds break)
E-Shane will do 2 sets

Warm Up
2 rounds
2:00 cardio machine
50 single unders
5 push up to downdog
5 pike push ups
10 scap pull ups
5+5 single leg RDL
10 kb swings

SKILL
Kip -> Kip to swing - > Kipping knee raises - > Kipping ttb
Kipping HSPU

30-60 Minutes Bike
60-90 Minutes Walk
20-30 Minutes Swim
30-40 Minutes Jog

1A) T2B power, Stirict T2B 5x3
1B) T2B tech kipping feet raise 5x10